Personalized nutrition – Could genetic tests improve your health and your figure? | DW Documentary

Personalized nutrition – Could genetic tests improve your health and your figure? | DW Documentary

My food and myself what’s good for me an experiment what does ideal nutrition look like are fruit and vegetables best for everyone sugars and fats unhealthy for everyone our test subjects are in for a few surprises something’s happening in the body there Getting fit and strong or staying in shape many count on current nutritional advice to get there but why do most fail we’re beginning an Experiment hello you’re the first you can take a seat there at the table okay thanks welcome our four test subjects are between 30 and 60 years old and have differing Lifestyles their goals are similar to most peoples some want to lose weight and improve their Fitness and all of them want to keep

Healthy Christian Zena is head of the Institute of nutritional medicine in Lubec Germany and leads our experiment so I come from a medical background specifically gastroenterology which has looked at personalized medicine for a long time we know that prescription drugs aren’t equally effective with everyone with nutrition these aspects haven’t been

Well researched but the same principles could also apply welcome it’s great that you’re here and participating in our little experiment what we’re aiming for is to take a little journey into your own metabolism to really find out which of these things might lead to an increase

In your blood sugar levels and I’d like to put forward the hypothesis at the outset of this experiment that you will all react very very differently to the same Foods sugar plays a pivotal role as it’s the most abundant source of energy our body can use for our

Metabolism a small amount of it can always be found in the blood of any healthy person we get this essential sugar from our diet in the form of carbohydrates carbohydrates are made up of varying lengths of sugar molecules enzymes in the small intestine break up longer chains of molecules

Releasing glucose the glucose then passes through the wall of the intestine entering the bloodstream with that blood sugar increases after a carbohydrate has been consumed the body reacts by secreting insulin that enhances the body’s glucose uptake transporting it from the blood into the individual cells they then burn the sugar up and the

Blood sugar level lowers once more up until now some carbohydrates have been considered good for blood sugar levels others bad but can we really speak in such generalized terms minor fluctuations in blood glucose levels are normal if there is a sharp rise however the body secretes more insulin after

That the blood’s glucose levels typically swiftly drop off off again with the result that we become tired or get Cravings if our blood glucose levels remain elevated over a long time our blood will also contain higher levels of insulin insulin is known to be a fat storage hormone people who produce a lot

Of it are prone to weight gain and may develop type 2 diabetes extreme fluctuations in blood sugar also increase the risk of cardiovascular disease and if I now know which of these Foods is more likely to produce this flatter curve and I know what things in my own

Diet lead to a sharper response I can adjust my diet accordingly before the experiment begins Christian Zena wants to know from everyone what their regular diets look like I do try to incorporate things that seem healthy to me but I definitely won’t be passing and the chocolate vegetables are great an apple

As well but meat is also really nice wherever we have to make changes it gets hard to stick with it we know that over 80% of all study participants have dropped the diets we recommend after one year at the most for us it’s more about adapting the existing diet the

Participants have each been given a blood sugar monitor an applicat is then used to place a thin flexible thread under their skin the monitors will remain in their arms for 2 weeks it will record sugar fluctuations in the tissue despite lagging some 10 minutes behind glucose levels in the

Blood it’s still the simplest way to gather uninterrupted data I’m very excited I hope you’re excited too okay the idea for this experiment has its roots in Israel the Mediterranean country is a Melting Pot of cultures and eating habits Mediterranean diets are considered especially healthy and are often recommended for people living with

Diabetes however around half the people who live here are nonetheless overweight as such researchers in Israel are also looking for more precise guidelines on what makes a healthy diet an important reference point is the glycemic index while the calorific value the number of calories any food contains can be chemically determined with great

Precision the glycemic index is not as simple the glycemic index describes how high and how fast blood glucose will rise within 2 hours of eating a food containing carbohydrates the reference point is 50 g of glucose with an index set at 100% if the glycemic index is over 70%

It’s considered high under 70 and down to 50% is considered an average Value below that is a low glycemic index value each person metabolizes their food differently though so the glycemic index can only offer an average value how indicative then can the index really be in 2015 Israeli researchers recruited around 800 test subjects for what was at the time the largest study

Of blood glucose levels to date over the course of a week the team at the vites man Institute of science recorded the blood glucose responses of each participant just as in our experiment Iran elaf co-authored the study the data confirmed the validity of the glycemic index but only its average values the

Subject’s individual blood glucose reactions to the same Foods varied more widely than had been expected sometimes even behaving in opposite ways than predicted this was mind-blowing for us very surprising and it took us a long time to to really believe our data and believe ourselves um you know think

About it it tells us that um the the food pyramid posters that are hanging in our children’s classrooms are not correct because it’s not just you know following a class of diets that would make you healthy it is measurements of yourself and your responses to different

Foods that is even more important and we disregarded it for for decades of research why then does one person’s blood sugar shoot up while nothing happens to another person even though they’re both eating the same thing to find the answer the researchers considered a number of parameters they performed DNA analyses and examined

Stool samples and then had an algorithm evaluate the data the artificial intelligence was tasked with finding out what most strongly influences the blood sugar response the result genes play a secondary role it’s the microorganisms in our bodies that make the crucial impact the microbiome describes all microorganisms in the

Intestine in total there are almost 40 trillion of them most of them are bacteria with over 1,000 different species they live mainly in our large intestine protecting us from pathogens and aiding digestion their diversity is important for healthy intestinal Flora the exact function of certain intestinal bacteria is still largely unexplored

The makeup of the microbiome varies from person to person depending upon diet and medication the microbiome is as unique as a fingerprint based on microbiome analyses from stool samples the algorithm can with a high degree of probability predict how a person’s blood sugar will react to certain foods even if the

Process itself still puzzles researchers we don’t to be honest yet know why the algorithm chooses one feature over the other the mechanism remains a very big black box so we use artificial intelligence in order to bypass this huge black box and to reach actionable conclusions even without yet understanding the mechanisms by which

The microbes and the host interact in determining our blood sugar responses the microbiome can have a strong influence on food tolerances as Elena’s laboratory studies on artificial sweetness have shown the sugar substitutes contain no calories and as such should have no major effect on metabolism nevertheless it’s suspected

That they promote obesity and diabetes in a study Iran elaf found that after consuming the sweetness sacarin around half of the test subjects developed a glucose intolerance often a precondition of of type 2 diabetes analyses revealed that the test subjects with negative reactions had consistently different intestinal bacteria there were Wars between

Researchers and Physicians on what is good and what is bad um and and what we strongly believe and we have a lot of evidence showing it is that by disregarding the personalized responses of different individuals or different subsets of uh participants in this study is we are missing a very important

Parameter that may explain and even reconcile the differences between studies researchers in Israel hope that further studies will help them better understand the links between the microbiome and diet our test subjects have begun their experiment will their blood sugar really react so differently to the same Foods Christian Zena developed the program the

Test kit can be purchased purchased for €250 during the 2 weeks the four must note down exactly what they eat meal times have to be at least 2 hours apart so that blood glucose levels can return to their Baseline values with a few Exceptions there to eat what they usually

Would yahim Works in sales he’s self-employed and often on the road nevertheless he pays careful attention to his diet even documenting which nutrients he’s eating but he has yet to figure out how and why he reacts as he does to them do that’s my goal to have

My eating habits more under control and then I’ll be shedding a few kilos too Natalie is also curious she’s a teacher and in her free time is involved in many projects leaving her little time to prepare healthy food because I don’t have much time I often eat convenience food especially

During stressful periods I’d like to know what that does to my body Matias volunteers as a coach for two soccer teams and himself also plays Sports three times a week he’s very fond of eating meat I hope with the analysis I’ll be able to curb disease in my old age and

Have more energy in daily life than for sports the fourth member of the group UTA has a weakness for sweets her wish to lose a few kilos on the scales I’ve already tried everything it all only worked for a short time I would lose weight but then put it back on

Again I feel that diets don’t make sense for me anymore the blood sugar experiment will lead to surprising insights for all of them do they need to change their eating habits despite the scientific community’s numerous recommendations on weight loss the number of overweight people is rising worldwide could genetics be to

Blame that’s what they’re investigating at the Technical University of Munich Christina Holtz Abel is an expert in genetics and is leading a large study in which 272 participants have to follow a specific nutritional regime for 8 weeks a formula diet helps them to lose weight and at least one one daily meal is

Replaced by protein Rich shakes and powders to maintain the weights they attain one group is to reduce carbohydrates in their diet the other fats end goal of the study is to in the end identify the parameters that can predict why it’s ultimately easier or harder for people to lose weight and the

Hope is that based on our results we’ll be able to offer personalized nutritional recommendations on how to lose weight or maintain weight to determine that the participants saliva urine microbiome and blood are being examined the research team is paying special attention to the genetic blueprint DNA the decoding of the human genome in the early 2000s has paved the way for Nutri genetics this new approach to research makes the complex relationship between genetics and nutrition its Central Focus initial findings have already shed light on the digestibility of certain foods if we start with coffee for instance there are people who can drink multiple cups a day and others where their heart will be racing after just one cup here it’s the cyp1 A2 Gene that’s responsible it regulates the production

Of a liver enzyme if a person produces less of the enzyme their body breaks caffeine down less if efficiently others may suffer from fructose intolerance in some such cases a mutation in the alalas B Gene is to blame from Early Childhood those affected can experience vomiting diarrhea or

Cramps alcohol is poisonous for living cells and thus harmful to the body it must be broken down as quickly as possible variance in two genes slow this processed down in Asia a large section of the population has at least one of these variants there were initially Great Hopes that Nutri genetics would provide

An explanation for obesity too and a few genes that affect body weight have indeed been identified however the crucial variants within those genes have yet to be thoroughly explored each person’s DNA contains some three billion base pairs a pair consists of either the base adenine and thyine or guanine and

Cytosine in at least one out of 1,000 pairs one of those bases will be swapped in technical terms a snip most Snips have no impact on body function or health some of them however increase the risk of certain illnesses Snips in the fto gene influence body weight the gene regulates

Whether fat is stored or burned people with this risk variant are on average 3 kilos Heavier it does though have to be said that 3 kgs are simply not that much and as such the fto gene though being the strongest Gene in relation to body weight does not get as far in explaining the higher body weights that many people are living with

People who bear variant of the fto gene can help reduce their risk of obesity with Sport and exercise this has been confirmed many times including by a Cambridge study of over 200,000 people a sobering result for Nutri genetics nevertheless numerous companies offer diets based on genetic analysis to find out what’s behind those

Diets yahim is performing just such a DNA test for us we choose the provider at random yahim receives the test kit in the mail according to the manufacturer the test was developed by experts in medicine biochemistry and nutritional science the promise hun using DNA as I’ve understood it it’s possible to

Determine what kind of metabolism I have and whether I can then likely tolerate certain foods more or less and then I can adjust my diet the most important the saliva sample the manufacturer promises to handle the sample discreetly and comply with data protection guidelines a test like this one can be obtained for

€89 according to the manufacturer analysis by a certified laboratory will take 2 to 3 weeks 14 days later the results are available a 65 page evaluation along with nutritional tips and recipes Christina Holtz upful takes a look at the result for us according to the analysis yahim is a carbohydrate

Protein type he’s been recommended a lowfat high carbohydrate diet this based on an examination of his Snips a total of 23 when you consider that we have 30,000 genes and many more Snips than that this is only a small fraction for example we know there are several hundred Snips

That are associated with body weight and there are of course also Snips that are associated with nutrition so this is really a very small selection that has made its way into this report as we see the wording is quite careful throughout the word may is used often because there isn’t definitive

Scientific evidence for some of these things in the end it’s a nutritional recommendation for which I don’t need the genetic information to be able to provide the significance of 23 Snips out of several thousand can only be limited then Anga Clausen of Germany’s North Rin West faan consumer advice organization

Has examines such products on the market and urges Caution a decisive factor for me is that I have to inform myself in advance about what happens with my data if I go on such a diet or agree to a genetic test like this I want to know in advance what happens with my data afterwards where will the data be stored will

Everything be deleted and I simply don’t want to be left alone with my results it’s all well and good to get a 60-page print out but much more important is that I also get a personal consultation by a doctor yahim would also have been able to book a nutritional consultation on

Top of his test for an additional €200 good morg hello a week has now passed in our experiment weighing food taking notes and measuring blood sugar have become part of the participants daily routine along with their usual diet they’ve had certain dietary tasks to perform which are taking some getting used

To today was especially interesting this morning there was dry white bread then two hours later there was a Fanta and at midday plain rice again today is my third day with this white bread Challenge and now I have to eat all this just like that so btit our test subjects are supposed to

Eat carbohydrate rich foods on their own but also in combination with other nutrients such as fats and proteins it’s the only way to identify what really drives blood sugar up fats and proteins also influence blood glucose levels proteins contain glucogenic amino acids when our bodies are not supplied with carbohydrates the

Liver can also convert these nutrients into vital glucose this takes much longer than the direct breakdown of carbohydrates and it takes hours for blood glucose levels to rise fats and proteins can also additionally delay the stomach from emptying carbohydrates ingested at the same time thus enter the intestine more

Slowly releasing their glucose later blood glucose levels rise more Moderately Vis essentially the blood sugar response to certain foods can be altered by combining that food with something else as some are more likely to have a weakened blood sugar response when paired with fat others are more likely to have this if the food is combined with protein knowing this means I can

Choose to put butter on bread or instead a protein spread like cottage cheese for example as the researchers in Israel see it personalized nutrition ought to make General recommendations more precise so in general these um one size fits all recommendations still hold don’t smoke exercise more don’t overeat

Um those are perfectly uh fine but if you want to go to a more granular level of um greater um Improvement in your own personal health then going personal and and measuring yourselves and going uh uh through a scientific process would give you a much higher chance of achieving

Long and meaningful uh uh results Iran Elena’s research findings have also been incorporated into an app it’s avail in Israel and the US and some 70,000 people are already using it like eliahu and Evelyn Rosenberg eliahu is diabetic and as such he’s had to pay attention to his sugar levels for a long

Time now the app is designed to help him keep his blood sugar as unfluctuating and as low as possible it was trial and error at the beginning it was difficult because I didn’t know what I was doing obviously but you learn it very quickly probably after after about a month or

Two I didn’t need to weigh things I knew more or less and now I just check myself occasionally previously eliyahu had been trying to lower his sugar levels without lasting success for 25 years then four years ago with the help of the app he changed his diet he saw improvements within just 2

Months very the dietician would tell you you you can eat that you can eat that but here whatever I want to eat I can test immediately and know immediately if it’s good for me or not and that’s basically the biggest Advantage the app’s recommendations are based on eliyahu’s microbiome analysis

He strictly adheres to the guidelines he should avoid pasta and rice he’s only allowed the occasional exception when pairing them with fatty goulash even eating salad slows his blood sugar response thanks to the oily Sesame paste I had Head lunch it gave me a tool to work with something which made my

Life much easier to live with and once you see good results that’s the biggest achievement yeah she came she got elaho success is no isolated case in a vitman Institute study of 200 people with pre-diabetic condition personalized dietary recommendations achieved better results than a set Mediterranean diet hbr Germany at the Barden verberg

Cooperative State University kataa Lots is leading a research project on personalized nutrition today the students are to come up with a menu for a rehabilitation facility right now the clinics have meal plans and they’re adapting those to different disease patterns however the menus are still highly standardized and cost

Driven we have a number of projects underway here with our students that address this how can menus be personalized simply taking into account for instance is this for a woman or a man as there are differences in energy intake there too here we see the portion size for the man

He’s 25 average height and weight a competitive athlete and here by comparison a woman of the same age with average height and weight and here are their metabolic rates the basil metabolic rate is the energy our body needs for its vital functions for our hearts to beat for us

To think breathe and digest our food it varies depending on weight age and height on average the basil metabolic rate is 5 to 7% higher for men than it is for women that can be up to 300 kilo calories per day physical activity increases the energy required as such

Individual energy consumption has to be added to the basil metabolic rate it accounts for roughly 1/3 of the body’s total requirements if you don’t know exactly what your energy requirements are you can eat too much or too little so if you want to lose weight for example it can be helpful to determine

Your own energy needs and adjust your diet accordingly a male competitive athlete requires a portion roughly twice the size of one for a woman of the same age with a sedentary job currently we give generalized evidence-based recommendations on nutrition ordered into groups for example one group would

Be infants one toddlers one group would be adolescents and then comes adults which are very broadly defined so here as well we need to break the groups down much further and individualize much more strongly we can see this in the example of salt to prevent high blood pressure the German nutrition Society recommends

Reducing use of common salt in food but in a third of people salt has no effect on blood pressure and in a small group it even has the effect of lowering blood Pressure Salt is wonderful flavor enhancer if we take salt off people’s plates especially from people suffering from high blood pressure in old age when they can already taste even less then an aspect of pleasure has also been taken away and for me the enjoyment aspect is crucial when it comes to personalized

Nutrition if someone likes to eat a piece of chocolate for example then that should be incorporated into their life plan we are living ever longer which rais is the question how can we remain active and mobile for as long as possible the German Institute of human

Nutrition in poam is focused on the 50 plus age group there’s been minimal research because people say oh they’re old anyway but of course it makes a difference how I live out the three decades after I’ve turned 60 that’s a third of my life information on nutritional status

Can now be determined easily and objectively now I’m measuring your Skin’s carotenoid content and this will tell us how much fruit and vegetables you have eaten carotenoids contribute to cardiovascular health and help prevent inflammation how much is present in the body can be determined by skin color toxicologist Tillman gruner heads

An interdisciplinary competence cluster in the Berlin Brandenburg area his goal is to optimize nutrition in old age a look through the microscope shows the long-term effect of unhealthy eating tissue samples from mice show how cells change as they age in the pancreas Alpha and beta cells form islandlike structures which

Regulate blood sugar levels the beta cells colored green produce the hormone insulin poor nutrition causes these cells to break break down and the islands lose their structure in older animals with type 2 diabetes the beta cells are especially degraded preventing insulin Production so the diet is what’s leading to disease here because of the high calorie and in the form of high fat and high carbohydrate high sugar diet as a f so are General recommendations enough to prevent this in in an intervention study 1500 test subjects aged between 50 and

70 changed their diets for 3 years half of them followed the general recommendations of the German nutrition Society while the other half followed a diet with more vegetable proteins fiber and unsaturated fatty acids the result later in life it still pays to examine things closely in the second group metabolism is improved and

Liver fat decreased the more you have the more likely you are to develop type 2 diabetes and if you lower it back to normal levels then there’s a lower chance of developing metabolic diseases often the consequences of poor nutrition don’t show up for decades but that’s not the case with migraines as

Early as 100 years ago researchers already spotted a connection between migraines and blood sugar levels Christian Zena’s attention was drawn to that again in the course of his research his theory is that the onset of a migraine attack is a protective reaction to a looming drop in energy in order to

Conserve energy the body tries to restrict all sensory input the pain is intended to make the sufferer retreat up when we arrive at this rapid drop in blood glucose levels as a result of insulin release sometimes the blood glucose level will dip below the actual Baseline and in

Effect we have an energy deficiency at least it’s perceived that way in the brain we see that as a major triggering component of migraine attacks and that’s what we’re addressing now a lower stable blood glucose response from a personalized diet Manuela FASA suffered her first migraine at age 20 after that the the

Painful attacks came three to four times a month bringing severe limitations into her life this it’s like a thunderstorm in your head you actually just want to be left in peace even the ticking of a clock makes your head hurt and you’re no longer able to function at

All in the fall of 2021 she had Christian Zena and his team monitor her blood sugar for 2 weeks just as they’re doing with our test subjects I was eating ice cream during the test phase but then I had to acknowledge that this was sending my blood sugar level

Soaring and crashing and then I had to consider eating less ice cream after all the evaluation revealed that protein weakens her blood sugar response today she eats cheese curds and yogurt with her fruit generalized dietary recommendations had never helped her for example they always say cheese isn’t

Good if you get migraines you should avoid eating too much cheese if possible because it’s suspected of triggering attacks for me though it’s not like that at all a current study with 300 participants is testing personalized nutrition in hopes of attaining approval as a migraine therapy Manuela FASA

Intends to stick to her eating recommendations although nothing has changed in her stressful shift work as an anesthesiologist her migraine symptoms have decreased Significantly I’m now having maybe one migraine a month but they’re much easier to manage and the overall intensity has also decreased and paying a little attention to my diet is worth it what has the two we experimental phase is revealed for the participants in our nutrition experiment they meet Again toast toast with plain Quark is pretty hardcore but it’s also great how you can see the spikes it’s certainly something’s going on there in the Body right now I am very curious about the results the 14 test days weren’t as bad as I expected my mood’s good I’m excited to know if I can keep eating like this now will it be good for my life in future or do I need to somehow restrict

Myself hello and welcome I’ll do it this way I’m happy to see you all here let’s analyze the data at the experiment’s outset everyone received pure glucose I think it’s important you’ve had different results after taking the same thing so while the curve here in Orange

UTA that’s you you’re at the top here at 140 and have a relatively flat curve while with you matah things are different and what about our test subjects eating preferences I remember you saying that you love chocolate you tested milk chocolate once and gummy bears

Once and if you look here at the gummy bears you can see that your glucose is having to be strongly regulated with the chocolate it’s different here you come up to 120 then drop down so we can give the all clear on that so chocolate is better than gummy bears

Perfect it still shouldn’t be too much chocolate due to the calories another thing that stands out is that uta’s blood sugar always drops sharply overnight Christian Zena advises her to eat a snack before going to bed her blood sugar has a stable reaction to Apples suddenly we see a curve here with Yim

Oh you see it right you can clearly see the increase apples and bananas aren’t so good for Yim so Christian Zena advises him against snacking in the evening because his blood sugar level doesn’t regulate itself down sufficiently at night I don’t think it’s going to be

Hard for me because now I’ve seen these images and I feel motivated to do something it’s things you maybe know but now that I’ve seen it so graphically laid out I’ll definitely follow through now even a supposedly healthy spelt and carway bread roll causes a major spike

Nevertheless yahim just has to eat them with butter here you’ve had it with butter and you can see the Lesser effect clearly amazing for Matias there’s no food that causes a particularly sharp rise in blood sugar surprisingly he can tolerate white bread better than whole grain I’m satisfied with that yes

There’s nothing I have to do without and that’s a good start it means nothing’s really been wrong in the past a difficult Revelation for teacher Natalie her much loved Pizza to extreme spikes in blood sugar Christian Zena advises her to switch to Pasta which her metabolism can tolerate

Better I do also really like pasta it might maybe mean one or two fewer pizzas and eating something else instead what is healthy what’s unhealthy scientific Studies have been examining more and more people individually and it turns out the answer is different for everyone whether your average healthy 18-year-old who’s still metabolically

Flexible and who exercises a lot needs personalized nutrition there’s actually not enough data to say it may be different for someone with increased risk who’s perhaps already had pathological changes in their vascular system who’s overweight or maybe even obese then it would make sense to consider the option of personalized

Nutrition why can personalize nutrition do to combat lifestyle diseases such as obesity and diabetes we’ve seen this in decades of unbelievable efforts and attempts and money spent in trying to find solutions to the to these very common diseases which almost universally have failed but with the advance of Science and

Scientific research and with the addition of the personalization uh aspect into this equation I’m quite optimistic that in the next couple of decades we would be able to improve people’s Lives

Carbohydrates, fats, proteins. Each person is different, and every body utilizes food in a different way. That’s why a personalized diet can help you lose weight, and give you more energy.

Now, scientists around the world are working on a precision formula tailored to the individual. Can DNA tests and analyses of the microbiome determine the ideal diet for each person’s health?

Many people know that elevated blood sugar levels can lead to obesity and trigger type 2 diabetes mellitus. “Far less well known is that, for each person, different foods drive up blood sugar levels,” says Prof. Christian Sina, director of the Institute of Nutritional Medicine at the University Hospital of Schleswig-Holstein. “It makes no sense to divide foods into ‘healthy’ and ‘unhealthy’ across the board. Rather, people should be divided into different categories, in order to find out what each individual personally tolerates best.”

This research has its foundation in Israel. At the Weizmann Institute of Science in Rehovot, Professor Eran Elinav developed an algorithm that uses stool sample analyses to create individualized dietary recommendations. The algorithm is now part of a nutrition app used by more than 70,000 people.

DNA analyses to create personalized diet plans have been available in Germany for several years, but consumer advocates and scientists have criticized the approach, saying it lacks evidence.

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